New Years Resolutions: Setting the Stage for Sustainable Change
As the new year rolls in, it’s not unusual to reflect on the past and set goals for the future. New Year's resolutions increase the desire for positive change, commonly in health, career, or personal growth areas. However, despite good intentions, a huge 80% of these resolutions fail by February. Why is this, and more importantly, how can you set yourself up for success?
The Pitfall of Ambition:
One common mistake is setting goals that are too ambitious or vague. A goal like "I want to get healthy" is commendably aspirational but lacks the specificity and measurable steps needed to be actionable. Furthermore, dramatic changes are often unsustainable. For instance, resolving to go from a sedentary lifestyle to exercising every day sets you up for a challenge that might be too steep to maintain.
According to John Berardi, Ph.D., co-founder of Precision Nutrition, the key to lasting change is to start small. His advice aligns with the science of habit formation, which suggests that minor, incremental changes are more likely to become permanent. This approach is also echoed by the Changemaker Academy, which advocates for setting achievable, realistic goals.
Understanding Habit Formation:
Habits form the core of our daily lives, yet changing them can be challenging. The science of habit formation shows that habits consist of a trigger, a routine, and a reward. Breaking or forming a habit involves interrupting this loop. This is where many New Year's resolutions falter. Without identifying and understanding these components, change can feel like an uphill battle.
For example, if you're trying to eat healthier, it's crucial to recognise what triggers lead you to unhealthy eating habits. Is it stress, boredom, or a particular time of day? Once you identify the trigger, you can work on altering the routine that follows and substitute a healthier behavior in its place.
Steps for Sustainable Change:
To increase the likelihood of maintaining your New Year's resolutions, consider these scientifically-backed steps:
Set Specific and Achievable Goals: Instead of "get fit," aim for "walk 30 minutes every day." This makes your goal tangible and measurable.
Start Small: If your end goal is to meditate for 20 minutes daily, start with 2-3 minutes and gradually increase. This method, known as 'shaping,' is supported by research from the University of Warwick, which found that forming habits is more successful when changes are minor and incremental.
Understand Your Motivations: Delve into why you want to make this change. A deeper understanding of your motivations can provide a reservoir of willpower to draw from when you're struggling. Reflect on how this change aligns with your values and long-term vision for yourself.
Create a Supportive Environment: Your environment plays a crucial role in shaping your behavior. For instance, if you're trying to eat healthier, remove junk food from your home and stock up on healthier options. Similarly, if you're trying to exercise more, lay out your workout clothes the night before.
Track Your Progress: Keep a journal, use an app, or simply mark off days on a calendar. Seeing the progress you've made can be a powerful motivator to keep going.
Embrace Setbacks: Understand that setbacks are a normal part of the process. Instead of viewing them as failures, treat them as learning opportunities. Each setback is a chance to understand more about what does and doesn't work for you.
Seek Accountability: Share your goals with friends or family, or even better, find someone with similar goals. According to a study by the American Psychological Association, sharing your goals and progress can significantly increase your chances of success.
A crucial aspect often overlooked in the process of change is mindset.
So what’s all the hype about having a growth mindset vs a fixed mindset? People with a fixed mindset believe their abilities are static, while those with a growth mindset believe they can improve through effort and learning. Embracing a growth mindset means viewing challenges as opportunities to grow rather than insurmountable obstacles.
Incorporating NLP Techniques for Habit Formation:
If you’re struggling with changing habits, Neuro-Linguistic Programming (NLP) offers powerful strategies for habit change by influencing the way we think, communicate, and behave. One fundamental technique is the 'Swish Pattern,' which helps replace an undesirable habit with a desirable one. It involves visualising the unwanted behavior and then 'swishing' it away with an image of the preferred behavior, effectively reprogramming the brain's reaction to certain cues. Another key NLP concept is 'Anchoring,' where you create a sensory trigger (like a specific touch or sound) to evoke a desired emotional state.
This can be incredibly effective when trying to instal a new habit or mindset. By associating a positive, motivating emotion with a new habit, you're more likely to repeat it until it becomes automatic. Additionally, NLP's emphasis on language and self-talk can be utilised to reinforce commitment and maintain a positive, growth-oriented mindset. By reframing negative thoughts and focusing on constructive language, you can create an internal environment that supports lasting change. Integrating these NLP techniques provides a multi-faceted approach to habit formation, addressing both the conscious and subconscious factors that influence behavior.
Putting It All Together:
Imagine you've resolved to eat healthier this year. Your first step might be to define what that means for you. Perhaps it's eating two servings of vegetables a day. You recognise the trigger (mealtime), change the routine (include a vegetable), and enjoy the reward (feeling healthier and perhaps enjoying a small treat at the end of the week for consistency). You track your progress, share your goals with a friend, and remind yourself that every choice is a chance to move closer to the person you want to become.
A Fresh Start:
The New Year symbolises a fresh start, an opportunity to redefine and realign. By understanding why resolutions often fail and employing strategies grounded in scientific evidence, you can set yourself on a path toward sustainable change. Remember, the journey of a thousand miles begins with a single step. However, you don’t have to wait till the “next new year” to turn your goals into actionable steps, you can set daily, weekly, monthly and quarterly goals throughout the year. Heck, why not just start today!
